GRH-PEP Week 7: Day 1

If you always...

Week 7: Day 1

Warm Up:

Self-Myofascial Release (Foam Roll)- LatsThoracic Spine (Back)Piriformis/GlutesHip Flexors/TFLIT BandQuadsAdductor ComplexHamstringsCalves


1-Leg Supine Bridge Mobilization x5/side

3-point Extension-Rotation x8/side

Split-Stance Adductor Mobilization x8/side

Yoga Push-up x6

Walking Spiderman with Overhead Reach x6/side


Super Set Training– 60-90s sec rest when finished w/ pairings.

A1) Front Squat— 4×6

A2) Hand Switch w/ Push-up— 4×6/side

B1) DB Push Press— 3×8

B2) 1-arm DB Row— 4×8/side

C1) 2-arm DB Bulgarian Split Squat–3×8/side

C2) 1-leg DB RDL— 3×6/side

D1) Side-Lying External Rotation – Arm Propped at 30° Abduction— 3×12/side

D2) Side-Lying Bridge— 3x30s/side


  • Cool down stretch and foam roll after exercising
  • Consume water
  • Consume post-workout nutrition (if needed).
  • Eat real food!


Use enough weight/resistance that you can ONLY complete the desired number of repetitions.

Use Clean Grip for Front Squat if possible.

If you cannot perform a conventional Push-up then use your knees for assistance.

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Vincent has been a fitness professional since 2006 and is nationally certified by the ISSA and is a USA Weightlifting Strength Coach. Currently Vincent operates VGA Strength & Conditioning as a distance fitness coach and is contracted as a personal trainer at North Idaho Athletic Club in Moscow, Idaho. Specialties include: Weight Management, Endurance Sports, Performance Enhancement Training, Nutrition Counseling, Partner Assisted Stretching. Certifications: ISSA Certified Fitness Trainer, ISSA Specialist in Fitness Nutrition, ISSA Specialist in Youth Fitness, USA Weightlifting Level 1 Sport Performance Coach, Partner Assisted Stretching Practitioner, Adult CPR & AED Certified.

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